OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/29/23 3G
Treadmill
30 Second Push
2 Minute Base
30 Second Push
90 Second Base
30 Second Push
1 Minute Base
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
1 Minute Base
30 Second Push
90 Second Base
30 Second Push
2 Minute Base
30 Second All Out
Row Block - 14.5 Minutes
200m Push Row + 30 Total X High Knees
400m Push Row + 30 Total X High Knees
600m Push Row + 30 Total X High Knees
600m Push Row + 30 Total X Lateral Hops
400m Push Row + 30 Total X Lateral Hops
200m Push Row + 30 Total X Lateral Hops
Row Until Time For Finisher: 30 Second All Out Row
Weight Floor - 14.5 Minutes Circuit
5 Rounds:
8 / 6 / 4 / 6 / 8 X Trx Y-Raise
8 / 6 / 4 / 6 / 8 Total X Alt Lateral Lunge To Upright Row
8 / 6 / 4 / 6 / 8 Each X Single Arm Half Kneeling To Stand
8 / 6 / 4 / 6 / 8 X Broad Jump To Shuffle
8 / 6 / 4 / 6 / 8 X Bridge Hold With Pullover
8 / 6 / 4 / 6 / 8 X Bird Dog To Crunch
If Finished Then Plank Hold Until Finisher: 30 Second Of Broad Jump To Shuffle
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